RATING: 7 out of 10 User's comments:
Please could you tell me if the meals I'm having for breakfast and lunch are healthy:

BREAKFAST:
Home-made muesli made with oats, cashew and almonds, dried fruit mix and sunflower seeds, served with plain, fat-free yoghurt, a glass of water with a dash of lemon juice and a cup of coffee with sweetener.

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LUNCH:
Sandwich with cheese and two apples.

Expert's comments:
Your breakfast is very wholesome. I assume your muesli is not roasted in oil to make a low-fat cereal. Breakfast is the ideal time to incorporate fibre and calcium in your daily intake, both of which are often neglected in our diets.

With regards to your lunch, make sure your sandwich is made of brown, whole-wheat or low-GI bread and keep cheese slices thin. Use the sandwich as an opportunity to include more vegetables in your diet, e.g. sliced cucumber, tomato and lettuce leaves can be added for extra crunch. You are well on your way to including the recommended ‘five-a-day’ fruits and vegetables into your eating plan. Below are some more ideas for sandwich toppings:

• Lean cold meat (roast beef/ chicken/ turkey/ ham) with mustard or lite mayonnaise (spread thinly), tomato and lettuce
• Marmite, Oxo or fish paste
• Try different flavoured low-fat cottage cheeses with avocado, peppadew, cucumber and tomato
• Smooth low-fat cottage cheese, cucumber and sweet chilli sauce
• Cheese spread with tomato and pickles
• Boiled egg, tuna, salmon or chicken mayonnaise (max 2-3 tsp lite mayo) with lettuce and tomato
• Baked beans, basil leaves and chutney
• Leftover lean mince, lettuce, cherry tomatoes, cucumber and chutney
• Thinly sliced cheese, e.g. Mozzarella cheese with tomato, lettuce and Oxo or Marmite
• Avocado, tomato, cucumber and lettuce (optional) with salt and pepper
• Peanut butter (spread thinly) with or without honey or jam
• Humus with lettuce and cucumber and a few rings of purple or blanched onion
• Spiced beef, hot mustard, sundried tomatoes and chopped olives
• Ham, chakalaka (hot or not), fresh coriander leaves
• Smoked salmon, cottage cheese, chopped green pepper
• Chopped chicken breast, sweet chili sauce, crumbed reduced fat feta, fresh parsley
• Avocado, tuna, chopped gherkins and black pepper

Generally, the added mayo, cottage cheese, mustard and chutney will provide enough moisture to the filling, so there should be no need for margarine or butter.
 

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